4/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Squat Clean Thruster (Work up to heavy single 15 minutes)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders
Today, my older brother Jeff would have turned 46 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.


4/11/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-Row 250m

-15 Push-ups

-8 Wall balls


4/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB Goblet squat stretch

Rotator cuff warm-up

Hip circle band warm-up



AMRAP 6 Min:

-20 DUs

-5 Pull-ups

-7 Push-ups

-9 OH squats w/ PVC

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

5k Row (Time)

Max Effort 5k Row


4/10/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Kipping knee raise

1 Box jump

2 Kipping knee raises

2 Box jumps

3 Kipping knee raises

3 Box jumps

*Continue adding 1 rep/round until time expires. Do TTB if you can


4/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

Calf stretch

KB Goblet squat stretch

PVC pass throughs



EMOM 6 Minutes:

6 Walking lunge steps

4 DB snatches

2 Box jumps

Handstand hold remaining time

Skill/Strength

DB Snatch (Heavy single each arm in 15 minutes)

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.


4/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Sampson stretch 30 sec/side



EMOM 6 Minutes:

-2 Pull-ups

-4 Push-ups/Dips

-6 Squats/Pistols

-Handstand hold remaining time

WOD

Regional WOD 12.4 (Time)

For time:

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (85 / 65 lbs)

40 Pull-ups

30 Shoulder-to-overhead (85 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40 Pull-ups

30 Shoulder-to-overhead (65 / 45 lbs)

*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.


4/8/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Farmer’s Carry (3x )

Down & back outside if nice, around cage if needed. Hold 2 DBs or 2 KBs, heavy.

WOD

Metcon (Time)

3 Rounds for time:

-10 Pull-ups

-10 Burpees

-200m Run


4/8/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 Minutes:

-Row 3 Minutes

-Double unders 2 Minutes

-Burpees 1 minute



Standard WU x 2

-10 pull-ups

-10 push-ups

-10 hollow rocks

-10 supermans

-10 OH squats

WOD

Sled pushes/Tire flips/Runs (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

-Sled push, 150′

-5 Tire flips

-800m run

*Any order. Post weights and tire(s) used to comments.


4/6/19 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-8 Rope climbs (sub 60 ring rows)

-200m Farmer’s carry (together – single arm, each partner)

-16 Muscle ups (sub 40 dips)

-400m Run (together)

*Each partner chooses weight for DB or KB and post to comments).


4/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Squat Snatch (Practice 15 Minutes)

WOD

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#